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Training Log Archive: silkychrome

In the 7 days ending Sep 7, 2016:

activity	#	time	miles		km		+ft
Bike	6	8:08:12	91.07	(11.2/h)	146.56	(18.0/h)	4699
Run	3	4:24:28	21.29	(12:25)	34.26	(7:43)	3121
Total	7	12:32:40	112.36	(6:42)	180.83	(4:10)	7820

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Wednesday Sep 7, 2016 #

6 PM

Bike 1:00:54 [3] 13.9 mi (13.7 mph) +713ft
ahr:130 max:172 shoes: Salsa Warbird

EZ road ride on the 'bird w 4x90sec pick-ups. because...race week! really looking forward to the new No Sleep in Shawnee Nat'l Forest. supposed to be really pretty. we are bringing a camera.

C • No Sleep 4

Monday Sep 5, 2016 #

9 AM

Bike 2:31:05 [3] 20.33 mi (8.1 mph) +757ft
ahr:121 max:162 shoes: Niner Air9

EZ funday Monday spin w Erl. CW to BV and Zombie. Z is sooo much longer than I knew about!!! super cool trail, thank you GORC.

C • Zombie 3

Sunday Sep 4, 2016 #

8 AM

Run 1:11:44 [3] 6.16 mi (11:39 / mi) +399ft 10:58 / mi
ahr:153 max:172 shoes: Salomon Sense Pro 2 M8

run w Erl at CCL before he got to go to work.

Run 1:04:01 [3] 3.37 mi (19:00 / mi) +1676ft 12:55 / mi
ahr:143 max:169 shoes: Salomon Sense Pro 2 M8

10x up the service road at CCL w 11# pack. not exciting but glad to do it.

C • Flatlands 4

Bike 1:03:21 [3] 10.11 mi (9.6 mph) +683ft
ahr:132 max:167 shoes: Niner Air9

once around the trails at CCL and then roads home.

Saturday Sep 3, 2016 #

3 PM

Bike 2:02:42 [3] 25.87 mi (12.7 mph) +1793ft
ahr:133 max:169 shoes: Salsa Warbird

ride from home to CW, a little time on St. Paul Rd, and then a trip up Love singletrack!

Run 1:23:41 [3] 6.76 mi (12:23 / mi) +811ft 11:07 / mi
ahr:148 max:168 shoes: Salomon Sense Pro 2 M8

run w Erl at CW, 6# pack.

Friday Sep 2, 2016 #

7 PM

Run 45:02 [3] 5.0 mi (9:00 / mi) +235ft 8:37 / mi
ahr:155 max:182 shoes: Brooks Racer ST U8 #3 neon

road run w 8x1min pickups w Erl. we got pedicures last night and I wore brand new swiftie socks so my feet felt amaz0rs.

Thursday Sep 1, 2016 #

7 AM

Bike (commute) 35:00 [3] 8.0 mi (13.7 mph) +232ft
shoes: Salsa Warbird

into work, 15# pack, GLORIOUS MORNING!!!!!!

5 PM

Bike (commute) 55:10 [3] 12.86 mi (14.0 mph) +521ft
shoes: Salsa Warbird

first to the dentist's office to drop off a check and then home. lighter pack than the morning. beautiful evening.

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